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starting keto... how is my diet

ofl0926

Member
[TABLE="class: table0, width: 800"]
[TR="class: title"]
[TD="class: first last, colspan: 9"]i am using myfitnesspal web page to help me track my intake. today will be my first complete day. the boxes are as follow... calories, carbs, fat and protein. dinner is to follow. please shed advice.

Breakfast
[/TD]
[/TR]
[TR]
[TD="class: first"]Coffee - Brewed from grounds, 1 cup (8 fl oz)[/TD]
[TD]2[/TD]
[TD]0g[/TD]
[TD]0g[/TD]
[TD]0g[/TD]
[TD]0mg[/TD]
[TD]5mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Dairy - Kraft - Sharp Cheddar Cheese , 2 slice[/TD]
[TD]160[/TD]
[TD]0g[/TD]
[TD]14g[/TD]
[TD]10g[/TD]
[TD]40mg[/TD]
[TD]270mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Generic - Large Egg (Whole), 1 egg[/TD]
[TD]70[/TD]
[TD]0g[/TD]
[TD]5g[/TD]
[TD]6g[/TD]
[TD]185mg[/TD]
[TD]70mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Egg - Egg White Only, 8 each[/TD]
[TD]16[/TD]
[TD]0g[/TD]
[TD]0g[/TD]
[TD]4g[/TD]
[TD]0mg[/TD]
[TD]55mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Smithfield - Bacon, 3 slices[/TD]
[TD]120[/TD]
[TD]0g[/TD]
[TD]11g[/TD]
[TD]8g[/TD]
[TD]30mg[/TD]
[TD]435mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Lunch[/TD]
[/TR]
[TR]
[TD="class: first"]Generic - Chicken Breast, 4oz, No Skin, Baked, Broiled, Roasted, 4 oz[/TD]
[TD]120[/TD]
[TD]0g[/TD]
[TD]3g[/TD]
[TD]25g[/TD]
[TD]100mg[/TD]
[TD]250mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Generic - Baby Spinach, 1 cup[/TD]
[TD]7[/TD]
[TD]1g[/TD]
[TD]0g[/TD]
[TD]1g[/TD]
[TD]0mg[/TD]
[TD]24mg[/TD]
[TD]0g[/TD]
[TD="class: last"]1g[/TD]
[/TR]
[TR]
[TD="class: first"]Kraft - Light Creamy Ceasar Reduced Fat Dressing, 1 tbsp[/TD]
[TD]18[/TD]
[TD]2g[/TD]
[TD]1g[/TD]
[TD]0g[/TD]
[TD]0mg[/TD]
[TD]120mg[/TD]
[TD]1g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Oil - Olive, 2 tablespoon[/TD]
[TD]239[/TD]
[TD]0g[/TD]
[TD]27g[/TD]
[TD]0g[/TD]
[TD]0mg[/TD]
[TD]1mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Snacks[/TD]
[/TR]
[TR]
[TD="class: first"]Dairy - Kraft - Sharp Cheddar Cheese , 1 slice[/TD]
[TD]80[/TD]
[TD]0g[/TD]
[TD]7g[/TD]
[TD]5g[/TD]
[TD]20mg[/TD]
[TD]135mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Walmart Great Value - Whole Natural Almounds, 1 oz (28g/about/4)[/TD]
[TD]160[/TD]
[TD]6g[/TD]
[TD]14g[/TD]
[TD]6g[/TD]
[TD]0mg[/TD]
[TD]0mg[/TD]
[TD]1g[/TD]
[TD="class: last"]3g[/TD]
[/TR]
[TR]
[TD="class: first"]Publix - Whole Milk, 0.5 cup[/TD]
[TD]75[/TD]
[TD]6g[/TD]
[TD]4g[/TD]
[TD]4g[/TD]
[TD]18mg[/TD]
[TD]60mg[/TD]
[TD]6g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Chicken of the Sea- Chunk Light In Water - Tuna Fish, 5 oz X Can, 1 container (1/2 cup ea.)[/TD]
[TD]100[/TD]
[TD]0g[/TD]
[TD]1g[/TD]
[TD]22g[/TD]
[TD]20mg[/TD]
[TD]360mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Kraft - Reduced Fat Mayo With Olive Oil, 1 Tbs[/TD]
[TD]45[/TD]
[TD]2g[/TD]
[TD]4g[/TD]
[TD]0g[/TD]
[TD]0mg[/TD]
[TD]95mg[/TD]
[TD]1g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]TOTAL:[/TD]
[TD]1,212[/TD]
[TD]17g[/TD]
[TD]91g[/TD]
[TD]91g[/TD]
[TD]413mg[/TD]
[TD]1,880mg[/TD]
[TD]9g[/TD]
[TD="class: last"]4g[/TD]
[/TR]
[/TABLE]
 
170 lbs
141lbs lean body weight

total protein needed is 141 grams
total protein calories 564
total calories for fat loss 2050
fat per meal 45 grams
total fat needed 220 grams
 
INHO, you need to up your calories. At your 1200 cals, you are heading to starvation mode if you have any kind of activity level at all. Just being alive will require 1700 calories if you follow the rule of thumb. Do some home work, take a hard look at your activity level, then adjust your calories to account for that. Then cut back 500 calories.
 
here are the number for today

[TABLE="class: table0, width: 800"]
[TR]
[TD="class: first"]Foods[/TD]
[TD]Calories[/TD]
[TD]Carbs[/TD]
[TD]Fat[/TD]
[TD]Protein[/TD]
[TD]Cholest[/TD]
[TD]Sodium[/TD]
[TD]Sugars[/TD]
[TD="class: last"]Fiber[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Breakfast[/TD]
[/TR]
[TR]
[TD="class: first"]Egg - Egg White Only, 8 each[/TD]
[TD]16 [/TD]
[TD]0g[/TD]
[TD]0g[/TD]
[TD]4g[/TD]
[TD]0mg[/TD]
[TD]55mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Generic - Large Egg (Whole), 1 egg[/TD]
[TD]70 [/TD]
[TD]0g[/TD]
[TD]5g[/TD]
[TD]6g[/TD]
[TD]185mg[/TD]
[TD]70mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Coffee - Brewed from grounds, 1 cup (8 fl oz)[/TD]
[TD]2 [/TD]
[TD]0g[/TD]
[TD]0g[/TD]
[TD]0g[/TD]
[TD]0mg[/TD]
[TD]5mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Smithfield - Bacon, 3 slices[/TD]
[TD]120 [/TD]
[TD]0g[/TD]
[TD]11g[/TD]
[TD]8g[/TD]
[TD]30mg[/TD]
[TD]435mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Deli - Guda Cheese, 1.5 oz.[/TD]
[TD]152 [/TD]
[TD]0g[/TD]
[TD]12g[/TD]
[TD]11g[/TD]
[TD]48mg[/TD]
[TD]348mg[/TD]
[TD]1g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Lunch[/TD]
[/TR]
[TR]
[TD="class: first"]Oil - Olive, 1.5 tablespoon[/TD]
[TD]179 [/TD]
[TD]0g[/TD]
[TD]20g[/TD]
[TD]0g[/TD]
[TD]0mg[/TD]
[TD]1mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Dairy - Kraft - Sharp Cheddar Cheese , 1 slice[/TD]
[TD]80 [/TD]
[TD]0g[/TD]
[TD]7g[/TD]
[TD]5g[/TD]
[TD]20mg[/TD]
[TD]135mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Chicken - Breast., 3 oz[/TD]
[TD]135 [/TD]
[TD]0g[/TD]
[TD]1g[/TD]
[TD]17g[/TD]
[TD]51mg[/TD]
[TD]75mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Generic - Baby Spinach, 1 cup[/TD]
[TD]7 [/TD]
[TD]1g[/TD]
[TD]0g[/TD]
[TD]1g[/TD]
[TD]0mg[/TD]
[TD]24mg[/TD]
[TD]0g[/TD]
[TD="class: last"]1g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Dinner[/TD]
[/TR]
[TR]
[TD="class: first"]Costco - Flap Meat, 6 oz[/TD]
[TD]294 [/TD]
[TD]0g[/TD]
[TD]14g[/TD]
[TD]41g[/TD]
[TD]0mg[/TD]
[TD]160mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Oil - Olive, 1.5 tablespoon[/TD]
[TD]179 [/TD]
[TD]0g[/TD]
[TD]20g[/TD]
[TD]0g[/TD]
[TD]0mg[/TD]
[TD]1mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Sargento - Reduced Fat Colby-Jack String Cheese, 2 piece[/TD]
[TD]120 [/TD]
[TD]0g[/TD]
[TD]9g[/TD]
[TD]10g[/TD]
[TD]20mg[/TD]
[TD]270mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Green Giant - Brocolli Spears, 3 oz.[/TD]
[TD]20 [/TD]
[TD]3g[/TD]
[TD]0g[/TD]
[TD]1g[/TD]
[TD]0mg[/TD]
[TD]100mg[/TD]
[TD]1g[/TD]
[TD="class: last"]1g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Snacks[/TD]
[/TR]
[TR]
[TD="class: first"]Red Bull - Total Zero - 12 oz Can, 12 fl. oz. can[/TD]
[TD]10 [/TD]
[TD]0g[/TD]
[TD]0g[/TD]
[TD]0g[/TD]
[TD]0mg[/TD]
[TD]80mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Coca Cola - Coke Zero*, 1 can - 12 fl oz (355 mL)[/TD]
[TD]1 [/TD]
[TD]0g[/TD]
[TD]0g[/TD]
[TD]0g[/TD]
[TD]0mg[/TD]
[TD]40mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Oil - Olive, 1.5 tablespoon[/TD]
[TD]179 [/TD]
[TD]0g[/TD]
[TD]20g[/TD]
[TD]0g[/TD]
[TD]0mg[/TD]
[TD]1mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Dairy - Kraft - Sharp Cheddar Cheese , 1 slice[/TD]
[TD]80 [/TD]
[TD]0g[/TD]
[TD]7g[/TD]
[TD]5g[/TD]
[TD]20mg[/TD]
[TD]135mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Walmart Great Value - Whole Natural Almounds, 1 oz (28g/about/4)[/TD]
[TD]160 [/TD]
[TD]6g[/TD]
[TD]14g[/TD]
[TD]6g[/TD]
[TD]0mg[/TD]
[TD]0mg[/TD]
[TD]1g[/TD]
[TD="class: last"]3g[/TD]
[/TR]
[TR]
[TD="class: first"]Kraft - Reduced Fat Mayo With Olive Oil, 1 Tbs[/TD]
[TD]45 [/TD]
[TD]2g[/TD]
[TD]4g[/TD]
[TD]0g[/TD]
[TD]0mg[/TD]
[TD]95mg[/TD]
[TD]1g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Chicken of the Sea- Chunk Light In Water - Tuna Fish, 5 oz X Can, 1 container (1/2 cup ea.)[/TD]
[TD]100 [/TD]
[TD]0g[/TD]
[TD]1g[/TD]
[TD]22g[/TD]
[TD]20mg[/TD]
[TD]360mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]TOTAL:[/TD]
[TD]1,949 [/TD]
[TD]12g[/TD]
[TD]145g[/TD]
[TD]137g[/TD]
[TD]394mg[/TD]
[TD]2,390mg[/TD]
[TD]4g[/TD]
[TD="class: last"]5g[/TD]
[/TR]
[/TABLE]
 
You shouldn't be eating reduced fat anything. Fat is your friend. Just aim for 1:1 protein fat grams ratio, and eat lots of green veggies heavy on fiber. How many days in are you? Life is great around day 4-5 in ketosis. Do hiit cardio do deplete glycogen to speed things up.
 
Remember to subtract fiber grams from carbs. Fiber has a minimal effect on blood sugar/insulin.
 
[TABLE="class: table0"]
[TR]
[TD="class: first"]Foods[/TD]
[TD]Calories[/TD]
[TD]Carbs[/TD]
[TD]Fat[/TD]
[TD]Protein[/TD]
[TD]Cholest[/TD]
[TD]Sodium[/TD]
[TD]Sugars[/TD]
[TD="class: last"]Fiber[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Breakfast[/TD]
[/TR]
[TR]
[TD="class: first"]Dairy - Kraft - Sharp Cheddar Cheese , 2 slice[/TD]
[TD]160 [/TD]
[TD]0g[/TD]
[TD]14g[/TD]
[TD]10g[/TD]
[TD]40mg[/TD]
[TD]270mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Egg - Egg White Only, 8 each[/TD]
[TD]16 [/TD]
[TD]0g[/TD]
[TD]0g[/TD]
[TD]4g[/TD]
[TD]0mg[/TD]
[TD]55mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Generic - Large Egg (Whole), 1 egg[/TD]
[TD]70 [/TD]
[TD]0g[/TD]
[TD]5g[/TD]
[TD]6g[/TD]
[TD]185mg[/TD]
[TD]70mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Smithfield - Natural Hickory Smoked Bacon- 33% Lower Sodium, 3 slices (17g)[/TD]
[TD]120 [/TD]
[TD]0g[/TD]
[TD]11g[/TD]
[TD]8g[/TD]
[TD]30mg[/TD]
[TD]300mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Lunch[/TD]
[/TR]
[TR]
[TD="class: first"]Oil - Olive, 1.5 tablespoon[/TD]
[TD]179 [/TD]
[TD]0g[/TD]
[TD]20g[/TD]
[TD]0g[/TD]
[TD]0mg[/TD]
[TD]1mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Walmart Great Value - Whole Natural Almounds, 1 oz (28g/about/4)[/TD]
[TD]160 [/TD]
[TD]6g[/TD]
[TD]14g[/TD]
[TD]6g[/TD]
[TD]0mg[/TD]
[TD]0mg[/TD]
[TD]1g[/TD]
[TD="class: last"]3g[/TD]
[/TR]
[TR]
[TD="class: first"]Generic - Baby Spinach, 1 cup[/TD]
[TD]7 [/TD]
[TD]1g[/TD]
[TD]0g[/TD]
[TD]1g[/TD]
[TD]0mg[/TD]
[TD]24mg[/TD]
[TD]0g[/TD]
[TD="class: last"]1g[/TD]
[/TR]
[TR]
[TD="class: first"]Costco - Flap Meat, 3 oz[/TD]
[TD]147 [/TD]
[TD]0g[/TD]
[TD]7g[/TD]
[TD]21g[/TD]
[TD]0mg[/TD]
[TD]80mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Publix - Whole Milk, 0.5 cup[/TD]
[TD]75 [/TD]
[TD]6g[/TD]
[TD]4g[/TD]
[TD]4g[/TD]
[TD]18mg[/TD]
[TD]60mg[/TD]
[TD]6g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Kraft - Light Creamy Ceasar Reduced Fat Dressing, 1 tbsp[/TD]
[TD]18 [/TD]
[TD]2g[/TD]
[TD]1g[/TD]
[TD]0g[/TD]
[TD]0mg[/TD]
[TD]120mg[/TD]
[TD]1g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Dinner[/TD]
[/TR]
[TR]
[TD="class: first"]Ribeye Steak - Grilled (8 oz), 8 oz Cooked[/TD]
[TD]576 [/TD]
[TD]0g[/TD]
[TD]34g[/TD]
[TD]64g[/TD]
[TD]112mg[/TD]
[TD]109mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Green Giant - Brocolli & Cheese Sauce, 1 container (1 7/10 cup (110g) ea.)[/TD]
[TD]150 [/TD]
[TD]18g[/TD]
[TD]6g[/TD]
[TD]5g[/TD]
[TD]13mg[/TD]
[TD]1,075mg[/TD]
[TD]5g[/TD]
[TD="class: last"]3g[/TD]
[/TR]
[TR]
[TD="class: first"]Oil - Olive, 1.5 tablespoon[/TD]
[TD]179 [/TD]
[TD]0g[/TD]
[TD]20g[/TD]
[TD]0g[/TD]
[TD]0mg[/TD]
[TD]1mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Snacks[/TD]
[/TR]
[TR]
[TD="class: first"]Egg - Egg, Hard-Boiled, 1 large[/TD]
[TD]70 [/TD]
[TD]0g[/TD]
[TD]5g[/TD]
[TD]6g[/TD]
[TD]195mg[/TD]
[TD]65mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Egg White - Hard Boiled, 1 Egg White[/TD]
[TD]17 [/TD]
[TD]0g[/TD]
[TD]0g[/TD]
[TD]4g[/TD]
[TD]0mg[/TD]
[TD]55mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Dairy - Kraft - Sharp Cheddar Cheese , 1 slice[/TD]
[TD]80 [/TD]
[TD]0g[/TD]
[TD]7g[/TD]
[TD]5g[/TD]
[TD]20mg[/TD]
[TD]135mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Walmart Great Value - Whole Natural Almounds, 0.5 oz (28g/about/4)[/TD]
[TD]80 [/TD]
[TD]3g[/TD]
[TD]7g[/TD]
[TD]3g[/TD]
[TD]0mg[/TD]
[TD]0mg[/TD]
[TD]1g[/TD]
[TD="class: last"]2g[/TD]
[/TR]
[TR]
[TD="class: first"]Armour - Pepperoni (Lower Sodium), 15 slices (28 g)[/TD]
[TD]150 [/TD]
[TD]0g[/TD]
[TD]14g[/TD]
[TD]6g[/TD]
[TD]25mg[/TD]
[TD]250mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]TOTAL:[/TD]
[TD]2,254 [/TD]
[TD]36g[/TD]
[TD]169g[/TD]
[TD]153g[/TD]
[TD]638mg[/TD]
[TD]2,670mg[/TD]
[TD]14g[/TD]
[TD="class: last"]9g[/TD]
[/TR]
[/TABLE]
 
Have you lost any weight? I have seen people when they start this drop weight like a hot rock in the first few days. Of course it was mainly water.
 
I'm doing a similar diet, but I'm on like 2600-2800 cal/day with P:300ish C:40 or less F:150-200. I'm down about 11lbs in 2.5 weeks. I live keto dieting. I find it really easy too with the use of Alphamine, and Recompadrol. I have 0 lack in energy. Just make sure you do some re-feeds over the course of the plan to keep your progress going. Good stuff bro!
 
804 said:
I'm doing a similar diet, but I'm on like 2600-2800 cal/day with P:300ish C:40 or less F:150-200. I'm down about 11lbs in 2.5 weeks. I live keto dieting. I find it really easy too with the use of Alphamine, and Recompadrol. I have 0 lack in energy. Just make sure you do some re-feeds over the course of the plan to keep your progress going. Good stuff bro!
Click to expand...

Define re-feeds?

Sent from my MB865 using Tapatalk 2
 
ofl0926 said:
Define re-feeds? Sent from my MB865 using Tapatalk 2
Click to expand...
Every 2-3 weeks you should have a day with a higher quantity of carbs to spike your metabolism (along with a drop in protein, and much less fat - less than 50g). As well as replenishing glycogen stores, refeeds raise leptin levels and "resets" your metabolism. After too long a dieting, your metabolism slows and leptin levels lower. Refeeds act as a way to trick your body into resetting This is how I understand it to work.
 
804 said:
Every 2-3 weeks you should have a day with a higher quantity of carbs to spike your metabolism (along with a drop in protein, and much less fat - less than 50g). As well as replenishing glycogen stores, refeeds raise leptin levels and "resets" your metabolism. After too long a dieting, your metabolism slows and leptin levels lower. Refeeds act as a way to trick your body into resetting This is how I understand it to work.
Click to expand...


Thanks for the heads up papo. I read one article from BB.com that I should do that every week. Just for the weekend.
Only supplement I'm taking now is orange triad and protein after workouts. Gonna start creatine next week.
Question, should I take dextrose after workouts? I'm also considering androfactory lean cut. Only hesitation is that I work as a federal firefighter so we can get piss tested whenever

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I would not be taking dextrose if you are trying to stay in Ketosis. It is sugar. I know some may disagree with me, but sugar is sugar. That will knock you right out of ketosis. The stuff employers look for when urine testing is illegal drugs. They are not worried about your creatine levels and the stuff in Orange Triad. If you are really worried about it, go talk to your HR person and ask about the suppliments.
 
Dogsoldier said:
I would not be taking dextrose if you are trying to stay in Ketosis. It is sugar. I know some may disagree with me, but sugar is sugar. That will knock you right out of ketosis. The stuff employers look for when urine testing is illegal drugs. They are not worried about your creatine levels and the stuff in Orange Triad. If you are really worried about it, go talk to your HR person and ask about the suppliments.
Click to expand...

Oh I know that creatine and orange triad is not what they are looking for. The one I am worried about is the androfactory lean cut cause its a PH

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ofl0926 said:
Oh I know that creatine and orange triad is not what they are looking for. The one I am worried about is the androfactory lean cut cause its a PH

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Click to expand...

I deal with drug tests at work in a management role. The tests usually look for opiates, pot and alcohol. In a number of ways, the use of an OTC ph is really no one's business unless the use of steroids (or other substances) are expressly forbidden in your employee manual. Again, if you can talk to your HR person to find what they are screening for.
 
yesterdays food intake. if you guys see anywhere that i can tweak, please let me know

[TABLE="class: table0, width: 800"]
[TR]
[TD="class: first"]Foods[/TD]
[TD]Calories[/TD]
[TD]Carbs[/TD]
[TD]Fat[/TD]
[TD]Protein[/TD]
[TD]Cholest[/TD]
[TD]Sodium[/TD]
[TD]Sugars[/TD]
[TD="class: last"]Fiber[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Breakfast[/TD]
[/TR]
[TR]
[TD="class: first"]Generic - Large Egg (Whole), 2 egg[/TD]
[TD]140 [/TD]
[TD]0g[/TD]
[TD]10g[/TD]
[TD]12g[/TD]
[TD]370mg[/TD]
[TD]140mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Smithfield - Natural Hickory Smoked Bacon- 33% Lower Sodium, 3 slices (17g)[/TD]
[TD]120 [/TD]
[TD]0g[/TD]
[TD]11g[/TD]
[TD]8g[/TD]
[TD]30mg[/TD]
[TD]300mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Dairy - Kraft - Sharp Cheddar Cheese , 2 slice[/TD]
[TD]160 [/TD]
[TD]0g[/TD]
[TD]14g[/TD]
[TD]10g[/TD]
[TD]40mg[/TD]
[TD]270mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Egg - Egg White Only, 8 each[/TD]
[TD]16 [/TD]
[TD]0g[/TD]
[TD]0g[/TD]
[TD]4g[/TD]
[TD]0mg[/TD]
[TD]55mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Lunch[/TD]
[/TR]
[TR]
[TD="class: first"]Oil - Olive, 1.5 tablespoon[/TD]
[TD]179 [/TD]
[TD]0g[/TD]
[TD]20g[/TD]
[TD]0g[/TD]
[TD]0mg[/TD]
[TD]1mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Generic - Baby Spinach, 1 cup[/TD]
[TD]7 [/TD]
[TD]1g[/TD]
[TD]0g[/TD]
[TD]1g[/TD]
[TD]0mg[/TD]
[TD]24mg[/TD]
[TD]0g[/TD]
[TD="class: last"]1g[/TD]
[/TR]
[TR]
[TD="class: first"]Kraft - Light Creamy Ceasar Reduced Fat Dressing, 1.5 tbsp[/TD]
[TD]26 [/TD]
[TD]3g[/TD]
[TD]2g[/TD]
[TD]0g[/TD]
[TD]0mg[/TD]
[TD]180mg[/TD]
[TD]2g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Chicken of the Sea- Chunk Light In Water - Tuna Fish, 5 oz X Can, 1 container (1/2 cup ea.)[/TD]
[TD]100 [/TD]
[TD]0g[/TD]
[TD]1g[/TD]
[TD]22g[/TD]
[TD]20mg[/TD]
[TD]360mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Dairy - Kraft - Sharp Cheddar Cheese , 1 slice[/TD]
[TD]80 [/TD]
[TD]0g[/TD]
[TD]7g[/TD]
[TD]5g[/TD]
[TD]20mg[/TD]
[TD]135mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Dinner[/TD]
[/TR]
[TR]
[TD="class: first"]Ribeye Steak - Grilled (8 oz), 7 oz Cooked[/TD]
[TD]504 [/TD]
[TD]0g[/TD]
[TD]30g[/TD]
[TD]56g[/TD]
[TD]98mg[/TD]
[TD]95mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Snacks[/TD]
[/TR]
[TR]
[TD="class: first"]Armour - Pepperoni (Lower Sodium), 15 slices (28 g)[/TD]
[TD]150 [/TD]
[TD]0g[/TD]
[TD]14g[/TD]
[TD]6g[/TD]
[TD]25mg[/TD]
[TD]250mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Armour - Pepperoni (Lower Sodium), 15 slices (28 g)[/TD]
[TD]150 [/TD]
[TD]0g[/TD]
[TD]14g[/TD]
[TD]6g[/TD]
[TD]25mg[/TD]
[TD]250mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Walmart Great Value - Whole Natural Almounds, 0.5 oz (28g/about/4)[/TD]
[TD]80 [/TD]
[TD]3g[/TD]
[TD]7g[/TD]
[TD]3g[/TD]
[TD]0mg[/TD]
[TD]0mg[/TD]
[TD]1g[/TD]
[TD="class: last"]2g[/TD]
[/TR]
[TR]
[TD="class: first"]Sargento - Reduced Fat Colby-Jack String Cheese, 1 piece[/TD]
[TD]60 [/TD]
[TD]0g[/TD]
[TD]5g[/TD]
[TD]5g[/TD]
[TD]10mg[/TD]
[TD]135mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Emerald - Simply Natural Almonds, 1 oz (28g about 1/4 cup)[/TD]
[TD]160 [/TD]
[TD]6g[/TD]
[TD]14g[/TD]
[TD]6g[/TD]
[TD]0mg[/TD]
[TD]0mg[/TD]
[TD]1g[/TD]
[TD="class: last"]3g[/TD]
[/TR]
[TR]
[TD="class: first"]Armour - Pepperoni (Lower Sodium), 15 slices (28 g)[/TD]
[TD]150 [/TD]
[TD]0g[/TD]
[TD]14g[/TD]
[TD]6g[/TD]
[TD]25mg[/TD]
[TD]250mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]TOTAL:[/TD]
[TD]2,082 [/TD]
[TD]13g[/TD]
[TD]163g[/TD]
[TD]150g[/TD]
[TD]663mg[/TD]
[TD]2,445mg[/TD]
[TD]4g[/TD]
[TD="class: last"]6g[/TD]
[/TR]
[/TABLE]
 
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